Looking for a delicious and nutritious meal that’s high in protein and packed with heart-friendly ingredients? This herb-marinated grilled mackerel served with chickpea and spinach salad is the perfect option. With bold flavors and health benefits to match, it’s a great choice for lunch or dinner.
What is Herb-Marinated Grilled Mackerel with Chickpea and Spinach Salad?
This dish combines the rich, savory flavor of grilled mackerel with a fresh and zesty salad made from chickpeas, baby spinach, cherry tomatoes, and a light lemon vinaigrette. The mackerel is marinated in a mix of herbs and olive oil, which brings out its natural taste while infusing it with Mediterranean flavors.
Health Benefits of This Dish
Heart Health: Mackerel is a fatty fish that’s rich in omega-3 fatty acids, known to support heart health by reducing inflammation and lowering blood pressure. Chickpeas are a great source of plant-based protein and help regulate blood sugar, while spinach is loaded with dietary fiber, iron, and important vitamins like A and K.
High Protein: This meal is an excellent high-protein option, supportive of muscle maintenance and energy levels. It’s especially suitable for people following low-carb or Mediterranean diets.
Precautions: Those with seafood allergies should avoid mackerel. Also, mackerel is a naturally oily fish, so portion control is important for people watching their fat intake. Opt for fresh mackerel when possible, as some types (like king mackerel) may contain higher levels of mercury.
Ingredients
For the Herb-Marinated Grilled Mackerel:
- 4 fresh mackerel fillets
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon grated lemon zest
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 tablespoon chopped fresh parsley
- Salt and black pepper to taste
For the Chickpea and Spinach Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh baby spinach
- 1/2 cup cherry tomatoes, halved
- 1/4 cup thinly sliced red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
Step 1: Marinate the Mackerel
In a small bowl, mix olive oil, lemon juice, lemon zest, minced garlic, oregano, parsley, salt, and pepper. Rub this marinade onto both sides of the mackerel fillets. Place fillets in a shallow dish or zip bag and marinate in the fridge for at least 30 minutes, or up to 2 hours.
Step 2: Prepare the Salad
While the mackerel marinates, prepare the salad. In a large bowl, combine chickpeas, spinach, cherry tomatoes, and red onion. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Pour the dressing over the salad and gently toss to combine. Set aside.
Step 3: Grill the Mackerel
Preheat a grill or grill pan over medium heat. Lightly oil the grill grates to prevent sticking. Grill the mackerel fillets for about 4–5 minutes per side, or until the fish is cooked through and flakes easily with a fork.
Step 4: Assemble and Serve
Serve grilled mackerel over a bed of chickpea and spinach salad. Garnish with extra parsley or a squeeze of fresh lemon if desired. Enjoy warm or chilled!
Conclusion
This herb-marinated grilled mackerel with chickpea and spinach salad is more than just a tasty meal—it’s a heart-healthy, high-protein option that fits perfectly into a balanced diet. Great for weekday meals or weekend dinners alike, this recipe is both satisfying and nourishing. Be sure to save it for your next healthy meal plan.
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